This Is What Stress Is Doing to Your Body
- Eric & Maleka Beal
- 3 days ago
- 4 min read
And What You Can Do About It, Starting Today.
Let’s tell the truth.
You’re not “just tired.”You’re not “just overwhelmed.”You’re not imagining that weight gain, brain fog, or irritability.
This isn’t about willpower. It’s about cortisol.
Because when stress is chronic, cortisol stays high.And when cortisol stays high, inflammation takes over.And when inflammation takes over—everything gets harder.
This week, we’re pulling back the curtain on how stress impacts your health and what you can do—through food, movement, mindset, and boundaries—to take your power (and peace) back.
💥 What Is Cortisol, Really?
Cortisol is often labeled the “stress hormone,” but it’s more than that. It’s your body’s built-in alarm system—released by your adrenal glands to help you respond to danger, wake up in the morning, regulate blood sugar, and reduce inflammation (ironically, yes).
But here’s the problem:When stress is constant (and unprocessed), cortisol doesn’t know when to shut off. It becomes your body’s new normal.
And over time, too much cortisol = chronic inflammation.
This inflammation can show up as:
Fatigue and sleep disruption
Stubborn weight around the belly
Sugar and salt cravings
Anxiety, mood swings, and brain fog
High blood pressure and blood sugar
Hormonal imbalances (especially in perimenopause/menopause)
For Black women, this load is heavier. According to the theory of allostatic load, the cumulative wear and tear on the body due to chronic stress. Black women often face a higher stress burden due to systemic racism, economic pressure, care-giving demands, and cultural expectations of strength [1].
Translation: the body isn’t just stressed. It’s fighting to survive.
🔥 What Raises Cortisol? (That You're Probably Doing Every Day)
Let’s call it out. These are the daily habits, patterns, and lifestyle choices that unintentionally keep your stress levels elevated:
Skipping meals or under-eating
Too much caffeine, not enough hydration
Late nights, poor sleep hygiene
Excess ultra-processed foods or sugar
Over-training or no movement at all
Social media overload and emotional suppression
Never resting. Always performing. Never saying “no.”
Sound familiar? This isn’t about judgment. It’s about awareness.
🥗 So How Do You Lower Cortisol Naturally?
Here’s where the shift happens.
You don’t need a supplement stack.
You don’t need to disappear into the woods for 30 days.
You need consistent daily inputs that tell your nervous system:
You’re safe. You’re nourished. You’re supported.
Let’s break it down.
✅ 1. Eat In a Way That Regulates Blood Sugar
Blood sugar spikes and crashes = cortisol rollercoaster.
Try this:
Eat within 1–2 hours of waking
Prioritize protein + fiber + healthy fats at meals
Don’t skip meals—especially breakfast and lunch
Reduce added sugar and refined carbs
A 2019 review in Nutrients found that balanced meals high in protein and complex carbs are associated with lower cortisol and improved insulin regulation in women over 40 [2].
🧘🏽♀️ 2. Move Your Body Without Punishing It
Exercise is a natural cortisol regulator—when done intentionally. But overdoing it (especially during perimenopause) can backfire.
Best options:
Walking, strength training, yoga, pilates
Dance, stretching, moderate cycling or swimming
Short 20–30 min sessions to support cortisol rhythm
A 2021 study in Stress and Health showed that low- to moderate-intensity exercise helped reduce cortisol and anxiety symptoms, in midlife women [3].
🌿 3. Practice Active Stress Release
You can’t outmeal-plan your stress.
You have to move it out of your body. Daily practices to lower cortisol:
Deep breathing (4-7-8 or box breathing)
Journaling (especially gratitude or “mind dump” writing)
Nature walks (10 minutes of sunlight can reset circadian rhythm)
Prayer, meditation, sound baths, or worship music
Intentional joy (yes, joy is medicine)
🧠 4. Sleep Like Your Health Depends On It—Because It Does
Lack of sleep is a cortisol amplifier.And the worse your sleep, the higher your inflammation.
Try this:
No screens 1 hour before bed
Magnesium-rich snacks (nuts, seeds, dark chocolate)
Cool, dark, tech-free bedroom
Consistent bedtime routine—even on weekends
👑 5. Set Emotional Boundaries That Protect Your Peace
The body keeps score—and emotional stress = physiological stress.
Daily boundary examples:
“No” is a full sentence
Take breaks when overstimulated
Don’t explain or justify your rest
Distance from draining people and apps
Speak up when something hurts—even if your voice shakes
Chronic stress activates immune pathways that contribute to inflammation-related diseases, especially in women of color [4]. That’s why emotional boundaries are also biochemical boundaries.
✨ Your Recap: 5 Daily Cortisol-Lowering Habits
Here’s your checklist to reduce stress and reclaim your peace:
☑️ Eat balanced meals (protein + fiber + fat)
☑️ Move your body gently, consistently
☑️ Breathe, journal, walk, or rest intentionally
☑️ Protect your sleep
☑️ Set emotional boundaries without guilt
💬 Final Thought
You’re not overreacting. You’re not too sensitive.Your body is speaking loud and clear. It’s just been ignored for too long. This isn’t about fixing yourself. It’s about finally listening. And we’re here to help you do just that one day at a time.
🧘🏾♀️ Ready to Lower Stress, Regulate Cortisol & Feel Better?
Join our FREE 21-Day Stress Reset: Reclaim Your Peace, Power & Plate.✔ Daily check-ins✔ Small, science-backed steps✔ Real coaching & community
📅 Registration closes Friday.
Want help putting this into action?
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References
Geronimus, A. T., et al. (2006). “Weathering” and age patterns of allostatic load scores among US Black and White women. American Journal of Public Health.
Pasiakos, S. M., et al. (2019). Protein intake and energy balance influence resting metabolic rate and cortisol in women. Nutrients, 11(2), 431. https://doi.org/10.3390/nu11020431
Edwards, S., et al. (2021). Effects of low-intensity exercise on cortisol and mental well-being in middle-aged women. Stress and Health, 37(1), 78–89.
Duru, O. K., et al. (2012). Health disparities and stress: The role of psychological and physiological stressors in inflammation and health. Current Cardiology Reports, 14(3), 231–237.
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